Friday CrossFit

CrossFit Pineville – CrossFit

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Warm-up

3 sets

15 Air Squats

5 Burpees

15 Banded Good Mornings

:20 Pigeon Stretch Each Side

Build to 80% of 1RM DL

Weightlifting

Deadlift (3×12)

*Start at 50% and build through the 3 sets.

*Deadstop deadlift.

*15 min to complete.

Metcon

Metcon (Time)

3RFT

20 ALT DB Snatch (50/35)(Rx+ 70/50)

16 ALT SL T2B (8 each leg)

20 Unbroken DU
*10 min cap